13.2 Torstai
Snatch Work
Every 90 sec x 6
1 Snatch Pull + 1 Hang Power Snatch + 1 Ohs
Snatch Pull
3×3 @100-110% Snatchista
WOD
2 Rounds For Time
80 Du / SU
40 Air Squat
20 Hang Power Snatches @35/25
12 Min Cap
Snatch Work
Every 90 sec x 6
1 Snatch Pull + 1 Hang Power Snatch + 1 Ohs
Snatch Pull
3×3 @100-110% Snatchista
WOD
2 Rounds For Time
80 Du / SU
40 Air Squat
20 Hang Power Snatches @35/25
12 Min Cap
Kevyt viikko Snatch technique
Front Squat 3×5 @85% 5 rmmästä (viime viikolla testattu) OR test 5 rm + 2 x Max Rep@75% 5 rmmästä 3×5 Go Every 2:30 *Rest 2-3 min after first max set Wod Barbell Cycling Every 60 sec x 5 (5min) 5 Power Clean + Jerk @50/30 Rest 1 min Every 45 sec x 7 (5min)…
Snatch Complex Every 2 min x 7 Power Snatch + Squat Snatch *Build Weight Wod Parin kanssa 1000 m / 800m row 50 Power Snatch @52.5/35 1000 m / 800 m row 50 Power Snatch *Row Split every 250m/200m
Bench Press 4 x 4 @Build heavy 10 min Every 30 sec 1) 3 HsPu 2) 6-10 Push Up Ensimmäisellä 30 sekunnilla 3 HsPu, toisella 3 sekunnilla Push upit jne Molemmat 10 kertaa. Finisher 60 Snatch grip behind neck press @tyhjätanko *joka tauosta 10 reverse curl
Clean 1 Rm Metcon For Time 100 Burpee Box Jump Over 16 min Cap
For Time 30 Pull Up / Max Rep In 5 mins *Scale To Mahd. haastava Banded Pull Ups Or Ring Row *5 min Cap 20 Min Amrap 12 Wallball 6 T2B 3 Hspu 1 Bench Or Floor Press @100/60 *Scale T2B –> K2E / K2R –> V-Up *Scale Hspu –> Dual Kb Strict Presses –>…